Workout notes: got an early start; lifted then ran on the track/treadmill.
Lifting: pull ups (4 sets of 10; went really well), with rotator cuff recoveries.
bench: 10 x 135, 3 x 185, 3 x 185, 7 x 170
pull ups: another set of 10
super set of military, row, pull downs:
military: 2 sets of 10 x 45 dumbbell, standing, 1 set of 12 x 40 dumbbell, standing
rows: 3 sets of 10 x 110 (machine)
pull down: 3 sets of 10 x 150 (two different machines).
As I neared the end of my weight routine, I almost dreaded my planned run. I think that I know why.
What I did: 11 minute treadmill mile
2 miles (middle lane, track) 17:51 (8:57/8:53, some slow down on the last 800 m)
10:45 treadmill run.
Then 10 minutes on the bike to cool down and make my knees feel good.
Yes, my first half mile was 4:34
What is going on (re: head case): well, it is no secret that I am slowing down; this spring saw my worst 5K running performances since the fall of 2011. Part of it might well be my shift to marathon walk training (which IS going reasonably well, so it seems). But part of it is that I am 4 years older.
And, well, it appears as if I am approaching the “9 minute miles becoming reasonably difficult” stage; that is one landmark that I’d never thought that I’d reach. My current 9 minute mile is what my old 7 minute mile used to be. That doesn’t feel good, at least emotionally.
But, at the gym, there was an old retired physics professor who is approaching 80 and…yes, I remember when he was as I am now. He is still working out, doing things right. And…well…that is a preview for me (IF I am LUCKY) so I may as well enjoy doing what I can do.
So, before I run, I find myself saying “let me be accepting of what I can do today”; when I do that I am more relaxed and I run better.
Head case: politics The Fox News Republican debate: there is a JV and a varsity debate, with the “top 10″ being invited to the latter.
I filled in to teach a class today..and then went to swim:
500 free, 250 of back/fly, 150 of side, 100 IM, 4 x (100 free, 100 pull, 100 fins)
pull ups: 5 sets of 10 (stronger than I had anticipated), super sets with
military (machine, 10 x 100 each arm)
rows( machine, 10 x 110)
Then incline presses: 10 x 135, 10 x 135, 5 x 135 (quit as I was getting tight)
But when I went home, Barbara’s cleaning woman was still there (she had started late), so I walked to the Vietnamese place for a buffet lunch.
It was good, but it was also more food than I was used to.
So when I tried to concentrate on a work topic…..zzzzzzz……and I ended up checking Facebook about 50 times…
There is a reason I eat a light lunch on most days.
FAIL I was looking at a math book (for a class that I am teaching) and read the phrase “…. for integral ” and I didn’t quite get the word “integral” (I had just taught calculus…) until my colleague patiently reminded me of the phrase “for integral multiples of ”
“slow brain + heavy lunch” = “embarrassing fails”.
Workout notes: I started on a run and, upon seeing flashes of light and a very overcast sky, quit 4 miles into it (half of a Cornstalk 8). It turns out it was just car lights.
But I ate a light breakfast and then headed to the Riverplex to lift:
Pull ups: 5 sets of 10 (strong) and lots of rotator cuff stuff (slow and deliberate)
bench: 10 x 135, 1 x 185 (quit), 9 x 160, dumbbell: 10 x 70
military: standing, with dumbbells: 10 x 45, 2 sets of 10 x 40
rows: 3 sets of 10 on the prone machine: 70, 55, 55. (it turns out the foot rest settings matters)
pull downs: 3 sets of 10 x 150
Then a 3 mile walk outside (humid) then 10 minutes on the stationary bike.
All in all, I spent a lot of time and did several things, but really didn’t “do” all that much; I really just went through the motions today.
1. I saw a feather moving on the ground…a small one. It turns out that an ant was carrying it!
2. I saw a ground hog, several bunnies and a lot of geese. The goose loop is partially underwater (still)
3. As I ran on Parkside drive, a MILF was out working in her yard; she was wearing old, faded leggings. She waved at me..and as I went past…clear as a bell VPLs. Love ’em.
That got me thinking: attractiveness is a commodity that some women can use to get ahead, at least initially. Check out this “weather woman” sensation:
(click the screen shot to see the video)
(click the screen shot to see the video)
I posted one of these videos on Facebook, and someone reminded me that she has a Facebook fan page.
You can surmise what is on it by the photo selection in the corner. :-)
However, I was mildly surprised to find this:
Evidently, being “the next Kim Kardashian” is something to be aspired to! :-)
Yes, the article is a real one and this is a photo from it:
But…I suppose this is part of the entertainment business and, if you wish to stand out for your beauty, it had better be extraordinary. After all, only the finest athletes, actors, singers and artists can command a media audience; even being “very good” isn’t good enough to get you to appear on people’s screens.
And, as far as the “beauty queens” and “athletes” go: THAT level of ability only lasts for a brief time; better strike while the iron is still hot and the body is still responsive.
But it is summer.
Workout notes: lifting, running, walking.
Lifting: 4 sets of 10 pull ups (ok), rotator cuff recoveries. Barbara scolded me about “swinging” through these; she was right.
incline presses: 10 x 135, 7 x 150, 7 x 150 (strong)
pull ups: 1 set of 10
superset of pull downs, dumbbell military presses, rows:
military: 2 sets of 12 x 50 seated, supported, 10 x 40 standing
pull downs: 2 sets of 10 x 150 double pulley, 10 x 150 alternate machine
rows: 2 sets of 10 x 60 (each arm), 10 x 110 alternate machine
Then to running: 11 minute mile on the treadmill, then 8:53/8:31 for 17:24, enough to get to 3.18 in 30 minutes. 6.7/6.8 for mile 2, 6.9/7.0/7.1/7.2 for mile 2.
Then walking outside; great day (4 mile Cornstalk course, untimed).
Note: I’ve had recent left knee soreness (not so much this week) and some light rotator cuff soreness; I need to stay diligent with stretching and rotator cuff stuff.
In a nutshell:
running is really sucking.
walking is getting stronger (significantly so)
lifting is getting stronger
swimming: what one would expect on one swim a week. Time to bump it to 2.
Bodyweight: hovering in the 187-189 range right now, up from the pre FANS 183-185 range.
But the extra weight doesn’t really show, at least visually:
More photos: here are some of my favorite shots from June’s FANS 24 hour event. Though my 59.9 miles was, well, what I could do while untrained..dang..”if only” I had picked it up, perhaps 10 minutes earlier?
COULDAWOULDASHOULDA doesn’t count, does it? But I did have fun and here are some shots of the 12 hour winner, 2 centurions, and a strong 24 hour runner who entered as a walker and still picked up 80+ miles.
Today: too damned lazy. I lifted and swam..but mostly goofed off. Note: I am on a 10 month contract.
Workout notes: weights, then swimming.
Bodyweight: 185 (gym), 184.5 home.
Weights: pull ups: 4 sets of 10, rotator cuff in between.
bench: 10 x 135, 3 x 185, 8 x 170
incline: 10 x 135
pull ups: 10 (to get to 50)
military: 2 sets of 12 x 50 dumbbell, seated, supported, 10 x 40 standing.
rows: dumbbell: 2 sets of 10 x 50 (each arm), 10 x 60 (each arm)
Note: as a graduate student, I once got 11 x 230 (body weight at the time). So, I’ve lost 8 body weight reps since 1986.
Swim: 500 easy, 5 x 25 back, 25 free, 5 x 25 fly, 25 back
5 x (100 pull, 100 fins)
4 x 50 fist/free
2200 yards (1.25 miles, or 2000 meters) total. Note: I mixed the strokes as my rotator cuff was slightly sore.
The gym was mostly empty so I didn’t pus the body weight set; I MIGHT have had one more rep in me but I didn’t want to take a chance, even though the bench has a “safety catch”.
Of course, some are going “oh how horrible”. Well, I have a solution: someone should open a restaurant that openly advertises “screaming kids are ok”…heck, let the little darlings run around the tables, run into the waiters and other patrons, etc. And let people who don’t believe in disciplining their kids go there.
Workout notes: easy 4 mile run (Cornstalk 4) then weights:
pull ups: 5 sets of 10 (strong)
incline: 10 x 135, 7 x 150 (strong), 8 x 145
military press (dumbbell) seated: 2 sets of 12 x 50, standing: 10 x 45
rows: 3 sets of 10 x 110 (machine)
pull downs: 3 sets of 10 x 160 (traditional)
I felt stronger than normal; it was either “more rest” between sets or a recent weight gain? I’ll have to weigh tomorrow.
I felt good about the 7 x 150 on the incline; I gave myself a personal “2 thumbs up” and a young man saw me; he gave me a knowing glance. I was embarrassed to be happy over such a light weight.
Yes, Sen. Sanders is becoming more popular. But that isn’t hurting Sec. Clinton.
Some Germans are upset with what Paul Krugman has said about the Greek bailout and German reaction. Why “suck it up, Buttercup” conservatives are so quick to claim the “persecuted victim” card is beyond me.
Iran deal: note that some of the details were worked out by US nuclear scientists. People who know how to make nuclear weapons know what limits must be place at what part of the nuclear process. For more, see this.
I am having some coffee to perk me up. A good weekend of working out, a swim plus muggy weather….zzzzzz…. (and probably not enough sleep).
Workout notes Swim: crowded pool, AT FIRST.
I shared a lane with a bad ass woman for a while (she was very nice to me)
4 x 250 free (zzz intensity)
10 x 100 (fist/free) on 2:10 (lazy; mostly 2-2:05)
4 x (25 fly, 25 back)
Weights (zzz intensity)
5 sets of 10 pull ups (surprisingly well); 4 sets of 10 then 1 more after bench presses
bench: 10 x 135, 4 x 170 (lazy), 10 x 155
military: (standing, dumbbells) 10 x 40, 3 sets
rows: 3 sets of 10 with 140 (sitting row machine)
The gym was surprisingly empty.
There was one thing I wondered about. There was a personal trainer there. I remember her from last week; she worse orange and white spandex tights; today she wore white shorts. Each time, you could see the dimples in her butt and legs; she did NOT look in particularly good shape to me. Now, of course, I’ve seen some fabulously fit personal trainers as well; one has won the female overall Steamboat 15K race a number of times.
But I wonder what obligation does a personal trainer have to look fit themselves? I guess that there are sports coaches that are in horrible condition so I guess it is knowledge and not physical ability that matters.
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